Any ladies managed to get to 18-20% BF? What did you do?

I used to be 19% years ago. I worked retail and walked an average of 12 miles a day (pedometer) on the sales floor and then went to the gym 4-6X a week. If I didn't go to the gym I was on my elliptical at home for 1 hour. At the gym I'd alternate between classes, elliptical and swimming. Typically 2 hours a day.

As for what I ate well being that active....I ate a lot. Nothing special. I tried to make healthy choices but I still ate junk once and a while too.

I was 19% at my lowest (bulking now)
Just moderate deficit (not more then 20%), 1 week break, eating around TDEE every 4 weeks - I think 2 weeks every 8 weeks is better, but I do my breaks when I travel. Lifting (3x5 starting Strenght), lots of walking - keeps my NEAT high and allow me to eat a lot, sometimes swimming

thanks

I just had my BF and measurements done this morning. My BF is the same as two months ago. My tricepts went up from 18 to 19 and my thigh went up from 17 to 19...BUT my Suprailiac (belly fat) went down from 14 to 11!. Interesting considering my bf stayed the same at 20.98. I drink a lot of water and have changed up my diet to be gluten free (not every day) and no dairy. I try to eat a lot of veggies throught the day. I even bought a vitamix to drink my veggies (i'm not big into veggies). I work out with a trainer 4 days a week and I do cardio 2 days a week. I lift heavy weights with less reps. I do want to point out that before I started to eat better (I started in the beg of the year). My belly fat went from 15 to 14 (again 2 month difference). So by me changing the way I eat. I dropped 3 millimeters off my stomach in 2 months vs just 1 millimeters in 2 months prior. You will get there. The less fat we have to lose the harder it will be.

Best of luck!
Sheila

Edited to say that my mini goal is 18% by June. :glasses:

Also wanted to add. That even though my bf stayed the same...belly fat went down...

If you pick a weight and bulk/cut within a band around it (say 10 lbs, +/- 5 lb), every time you pass that weight on the way up or down you will be at a lower BF% than the time before.

I'm 5'9" and around 20% body fat. I weigh 145 today but fluctuate between 138 - 148. When I was a teenager I was a size 14/16 and growing out of those clothes into a size 18. Thats when I decided to do something about it. I'm a size 6 now, down from a 16/18 and have maintained a size 6 for 15 years. As I got older, I hired a personal trainer to help maintain my size and add muscle. My body fat went down from 26% to 20% after I started lifting weights. Currently, I'm sitting out of all exercise besides physical therapy as I tore my meniscus cartilage in my knee. I have plenty of pictures up but only one "before" picture.

Bumping to read later

I am at 18.5% currently - what worked for me was lifting heavier weights, as heavy as I can go without compromising form, even if its less reps - eating more calories and increasing protein (macros are 40% protein, 40% carbs and 20% fat on training days and 45% protein, 35% carbs and 25% fat on rest days). I also had to lower my cardio, I still do it but usually 15-30 mins of sprint intervals 2 times per week, walking on rest days and usually 15-20 mins of treadmill running at a slower pace after lifting.

This this this!!!

You won't increase muscle lifting heavier for less reps, you'll decrease fat. I got down from 21% to 18.5% in about 8 weeks. I decreased gluten (I didn't give it up all together but got rid of all the processed white crap), decreased sugars to only natural sugars, basically cut out 95% of processed foods or foods with added sugars, kept my calories around 1600 daily, and lifted heavy 3-4x a week. I still maintain most of these habits, and I do 2-3 sessions of HIIT weekly for 20 minutes (sprinting/jogging). That's it. No steady state cardio for me personally, I feel like it breaks up my muscles and I feel tighter when I avoid it.

Every 14 days I have a major refeed day, and every 8-10 weeks I change up my workout program slightly, add in some circuits to change it up, that sort of thing.

bump

Moderate deficit and patience. I lose about 1 pound a month.

I just started lifting more often and HIIT to try to lower my BF%. I'm interesting in following this thread! Thanks for posting!!

From what you wrote, it looks like you are on the right track! I think you are smart about not overdoing cardio, I keep reading that if you do, it taxes the metabolism which then makes the body (through various processes) hold onto fat. I also read somewhere (wish I could give you links to this stuff) that 1 gram of protein per pound of lean body mass is enough, too much protein also converts to glucose then to body fat.

Anyway, I am about the same size range as you and am 19% body fat. I eat 60% fat - about 100 grams /day , 20% protein about 90 grams per day, and 20% carbs - about 90 grams per day. I am gluten free and mostly all processed foods free, and I eat real and fresh foods. Most of the time. My exercise is about 4-5 hours per week of both cardio and muscle strengthening. My TDEE is for all that is 1850 to maintain. I don't have "large muscles" probably more due to genetics and I do have a small bone structure for my height. (5'9")

So, I'd suggest to just try tweaking your diet and experimenting.....Best of Luck!

BUMP!!

Maybe your body likes to be at that body fat percentage? I'm not saying you can't try to lower it, but having a little fat on your body is good for your body.

Following because I'm trying to do this as well.

i fluctuate between 19-20% bf. i practice ashtanga/vinyasa yoga 4x+ a week. i also walk/jog the hills around my home. i am also vigilant about what i eat. what we eat is the key to our leaness, imo.